5 Exercises for Frozen Shoulder

5 Exercises for Frozen Shoulder

Stiff shoulders are extremely annoying and uncomfortable, even if the level of stiffness isn’t much. We are used to a flexible body, but sitting in one posture for a long time, or due to wrong sleeping posture, we often end up with a frozen shoulder. There could be several other reasons for getting a frozen shoulder, but it can easily be fixed with a few at-home exercises. Check out these exercises for frozen shoulder.

1. Arm circles

You can do arm circles while standing up, or sleeping sideways. If your right shoulder is frozen, put you left arm on your right shoulder and start making small circles with your right arm stretched out. Increase the size of the circle after every rotation. Do 20 circles clockwise and then 20 anti-clockwise. Repeat the process with your right arm on your left shoulder.

2. Back clasp

This is a great exercise to get relief from stiff shoulder and increase flexibility. You will have to stand up straight with your feet slightly apart. Clasp your hands behind your back and keep them straight. Then slowly raise your arms upwards till you feel a slight tug on your shoulders. Hold that position for about 30 seconds and then slowly return to your starting posture. Repeat this exercise 10 times.

3. Overhead reach

To do this exercise, lie flat on your back. Grasp the wrist of your tight shoulder with the other hand and bring the stiff arm up as far as it is comfortable. Hold the position for 10 seconds. Then bring it to a position where you can keep it for 30 seconds. Remember to go slow and take deep breaths as you’re doing the exercise. Then bring your arm down to resting position. Repeat this 10 times.

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